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Race rules.

One male and one female may be on the GRID at a time, much like Echo rules, except for the Buddy Carry and the Shuttle Sprints.

The race begins with one athlete starting with the buddy carry (buddy must be same gender). Either male or female may begin first but must alternate. Carrying athlete and buddy may switch at any time during the rep, but must return to the previous hashmark when switching. When a rep is finished, working player must tag in the next working player of the opposite gender.

As the final carry is being completed, an athlete of the opposite gender to the athlete carrying, may enter the GRID to position themselves (1st Quadrant) to begin the row once the final carry is complete, however the row may not start until a player of the opposite gender is standing at the top of a deadlift with their gender designated bar.

At each ‘station,’ the total number of reps must be completed at the station, the male and female do not need to perform the same amount of reps. In other words, work per station may be split up however. The only rule is that each station must reach the given amount of reps assigned before the next station may begin.

No movements are available for waterfall as there is only one available station of each.

The same tagging rules as the buddy carry apply to the shuttle sprints as well.

Time stops when the final sprinter crosses the finish line.

Movement standards.

BUDDY CARRY

Player begins by supporting another player of the same gender from touching the floor

Player walks the carried player down the GRID

Player may set carried player down at any time, but both players must return to the previous hash mark and may not any further along the GRID unless one player is lifted off the ground

Down to the finish line and back is one rep

Repetition is complete when the entirety of both Player’s bodies have completely crossed the Start line

ROW

Player may only row while the designated deadlift bar is in the top of the deadlift by partner of the opposite gender

If any strokes are taken without the weight in proper position, there will be a 25 meter penalty assessed to the total

THRUSTER

Players may begin their first repetition by performing a squat clean

For each repetition Player must descend into a squat (hip crease below horizontal plane of top of knees) then return to a fully standing position while elevating the barbell to a position directly overhead

Elevating the barbell overhead must be done in one fluid motion with no unlocking of the knees

The repetition is counted when the player fully stands up with barbell directly overhead, having their hips open, knees and elbows locked out, barbell over the midline of the body and heels on the ground

Bar may not be dropped from the top. If the bar is dropped from the top there is a 5 rep penalty.

SHUTTLE SPRINT

Player must run to and cross the dividing line between Quadrant 1 and Quadrant 2, and then make ground contact in Quadrant 2 with hands and feet simultaneously

Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously

Player must run to and cross the dividing line between Quadrant 2 and Quadrant 3, and then make ground contact in Quadrant 3 with hands and feet simultaneously

Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously

Player must run to and cross the dividing line between Quadrant 3 and Quadrant 4, and then make ground contact in Quadrant 4 with hands and feet simultaneously

Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously

Player must run to and cross the Finish Line, and then make ground contact in the Finish Zone with hands and feet simultaneously

Player must then return to the Start Zone and make ground contact in the Start Zone with hands and feet simultaneously

Player must then run to and cross the Finish Line

The repetition is counted when Player crosses the Finish Line the second time

Caveat: A Player substituting during the shuttle sprint need not touch ground with hands before entering the run (i.e., initially crossing the Start Line), but the substitution and required tag must take place according to the normal substitution rules